Considerations for Velocity-Based Training: The Instruction to Move "As Fast As Possible" Is Less Effective Than a Target Velocity. (February 2021)

• Record Type: Journal Article
• Authors: Hirsch, Steven M.; Frost, David M.
• Is Part Of: Journal of strength and conditioning research. Volume 35:Supplement 1(2021)
• Publication Date: 2021-02
• Subjects: speed -- power -- feedback -- bench press -- exercise; Physical education and training -- Periodicals; Weight training -- Physiological aspects -- Periodicals; Physical fitness -- Periodicals; 613.7
• DOI: 10.1519/JSC.0000000000003233
• Languages: English
• ISSNs: 1064-8011

Abstract

Abstract : Abstract: Hirsch, SM and Frost, DM. Considerations for velocity-based training: the instruction to move "as fast as possible" is less effective than a target velocity. J Strength Cond Res 35(2S): S89–S94, 2021—In addition to the potential benefits with monitoring training intensity with velocity-measuring tools during exercise, these devices also provide an opportunity for researchers and practitioners to provide feedback and instruction to performers in a new way. The purpose of this study was to assess the influence of instructing athletes with a target velocity vs. instructing them to move "as fast as possible" during a free-weight bench press. In addition, the effects of each instruction on future repetition maximum (RM) test performance was compared. Thirteen male powerlifters were recruited and performed 4 sets of 5 repetitions with 45% 1RM while being instructed to attain a target velocity of 1.0 m·s −1 or to move as fast as possible. The maximum mean velocity attained in each set was compared with a repeated measures analysis of variance and Tukey's post-hoc test. After these 4 sets of 5 repetitions, the number of repetitions performed during an RM test with 75% 1RM was compared with a Wilcoxon Signed-Rank test. Participants moved faster when they received the target velocity instruction (0.84 ± 0.10 m·s −1 ) than when they received the "move as fast as possible" instruction (0.82 ± 0.09 m·s −1 ) ( p < 0.001) with no differences in the number of repetitions performed in the following RM test between the 2 testing sessions ( p = 0.43). An instruction to attain a challenging velocity target may be a more effective strategy to use when attempting to elicit maximum barbell velocities during training relative to the traditional instruction to move as fast as possible.